You should know how much pole, a move that can take up to 15 minutes from start to finish, might weigh in the kilogram (3.14 lbs).
If not, try one of these beginner routines, as suggested by Body Building World and Bodybuilding.com editor-in-chief Barry Schwartz. The first routine is the Bodybuilder’s Basics, a beginner’s bodybuilding routine that uses some weight and lots of leg kicks. Then there’s Basic Pole, a beginner’s pole dance style that you’ll work through with some weight and a little leg kicks.
Next, try out my first video of pole dancing with weights after the jump.
And finally, if you’re interested in pole dancing, we have a video with an easy-to-follow pole dance routine from the renowned pole dancer Dave Johnson.
Basic Pole Dance with Weight
This one will be more of a cardio routine, but it’s still a workout. Start with 5–10 reps per set for the first four sets, and then switch to 3–5 reps per set for the last three sets. To keep this workout light, do 5—10 sets with 5-10 reps per set.
How long? This is not a race. If you’re not in tip top shape, you can’t do it. But if you’re in good shape, you can.
You must do this workout to be able to do the Pole Dance Dance Reverie (PDR) workout.
Pole Dancing (1 minute)
The First Phase: Get your legs moving! Start by making sure you’re in complete control of your body position. Use your arms to move your feet and to keep your hips and knee angles under control. When your legs are moving, focus on pushing with your arms (to the side). Continue to move with your arms and torso up. If you can’t get your legs moving with the front push, then get some legs behind you and start using your arms again.
The Second Phase: If you have trouble pushing forward, repeat some of the first phase. Continue using your arms to push ahead. Remember, when you first get up on your feet, the first push is what causes the most problems. Get your feet positioned to push and move your body as much as possible with it while using your legs. When you get your legs up, use your momentum to move your torso forward. After you get your torso forward, your legs are also ready to move.